A chicken and vegetable soup with carrot, celery, onion and potato, and wholegrain bread. Thirty minutes.
Chicken and turkey are done at 74 C (165 F) in the thickest part, the USDA safe minimum. The library measures the meat cooked; start with about a quarter more raw.
- Ready in30 minutes
- Prep8 min
- Cook22 min
- Serves1
Ingredients
- 130 g chicken breast (cooked weight)
- 100 g carrots
- 60 g celery
- 60 g onions
- 150 g potatoes (baked or boiled)
- 1 slice wholegrain bread
- 6 g olive oil
Method
- Dice the onion, carrot, celery and potato. Dice the chicken.
- Heat the olive oil in a pan over medium heat and cook the onion, carrot and celery for five minutes.
- Add the chicken, potato and 600 ml of water or stock. Bring to a simmer and cook for 15 minutes until the potato is tender and the chicken reaches 74 C.
- Season and serve with the bread.
What this plate gives you
The chicken breast gives about 40 g of the 50 g of protein at 12 g of fat for the whole bowl, and the potato, carrot, celery and bread give 10 g of fibre, a third of a 2,000-calorie day’s 28 g. At 561 calories it is a little over a quarter of that day. Poach the chicken in the soup and shred it; it stays moist and the broth takes its flavour. The chicken is measured cooked, so start with about 160 g raw.
Swaps
- Chicken thigh: about 40 more calories and a richer broth.
- Barley for the potato: about the same numbers, more chew.
- Bay, thyme and a squeeze of lemon: no change to the numbers.
Keeping it
The soup keeps four days in the fridge and freezes for three months. Toast the bread fresh.
